How can I improve my mile time by ten seconds in one week?

Question

I currently run a 5:08 and I am in eighth grade. The district meet is this Saturday, and I am hoping to break the school record of 4:59...

Answer 1

10 seconds is a lot of time to drop in just one week and that is because there is not a whole lot physically that you can do at this point in time to get ready. The best advice I could give would be to run a smart race and have smart training the 2 days before the race. So here is what I think. Go out for a hard 2 1/2 mile run today than for the rest of the week bring your mileage back down. on Thursday do a 15 minute warmup than 3 repeat 800s than on Friday I would do a nice easy 25 minute run and through in just a few accelarations to get your legs ready. Than go home and make some good chicken pasta (protein to repair your muscles and carbs for energy) After dinner sit in a tub of warm water and just soak and massage out your legs to get ready. On the day of the race. If you are running after 11 am than eat a bagel with peanut better and a banana for breakfast (around 7am) if you are running before that just eat some toast with nothing on it. If you aren't running till the after noon than eat your bagel and fruit for breakfast but than just have snacks for lunch. Honey, raisins, and pretzels are all great for runner. I would stop snacking about 1 hour before you run though and when you do snack make sure you aren't making a meal out of it. During the race just relax Don't go out to fast. Since you ran a 5:08 in 8th grade I'm assuming you already know good strategies to running the mile. Go out fast for the first 200 than settle in and stay in a good place until the last 300 meters than just pick it up until the last 75 meters than just sprint it in to the finish. Good luck